Keto Post-Workout Shake Recipe for Strengthening Muscles

Tsis yog txhua tus paub txog qhov yuav tsum tau muaj protein ntau tom qab noj mov, tab sis kom pom cov leeg nqaij loj hlob thiab rov qab zoo, cov koob tshuaj zoo tom qab ua haujlwm yog qhov tseem ceeb heev.

Yog tias koj nyob rau lub sijhawm luv luv tom qab koj qhov kev cob qhia qhov hnyav tom ntej thiab koj tab tom nrhiav rau cov nqaij ntshiv thiab kev loj hlob yam tsis muaj rog, qhov no tsawg-carb, cov rog protein co yog cov lus teb.

Nws yog ceev, yooj yim, qab, thiab suav nrog superfoods xws li chia noob thiab avocado rau tsw thiab kev ntxhib los mos.

Nco ntsoov xaiv cov hmoov nplej zoo, pub dawb uas tsis yog tsuas yog zoo rau kev tsim thiab kho cov leeg, tab sis kuj tuaj yeem pab koj tswj qhov hnyav, poob rog, thiab tswj cov ntshav qab zib.

Txawm hais tias koj tab tom noj cov zaub mov uas tsis muaj carb lossis tsis, qhov keto-phooj ywg tom qab ua haujlwm protein co yuav pab koj rov qab los ntawm kev ua haujlwm hnyav, nce nqaij leeg, thiab qhov zoo tshaj plaws? Qhov tseeb, nws saj zoo li lub smoothie tiag tiag.

Qhov qis carb tom qab ua haujlwm co yog:

• Satiating
• Maj mam.
• tuab.
• Qab heev.

Cov khoom xyaw tseem ceeb hauv no co co muaj xws li:

• Vinilla whey protein.
• Avocado.
• Almond butter
• Txiv maj phaub mis.
• Chia noob.

Cov khoom xyaw tsis xaiv:

• Cov nplaum nplaum.
• Ice cubes.

3 Cov txiaj ntsig kev noj qab haus huv ntawm Keto shake rau cov leeg nqaij

# 1: ntxiv dag zog rau cov leeg thiab pob txha

Whey protein yog ib qho zoo tshaj plaws kawm protein hmoov rau cov leeg nqaij loj hlob thiab rog poob ( ¹ ) ( ² ) ( ³ ). Cov amino acid cov ntsiab lus ntawm whey yog lub ntsiab yog vim li cas nws nkoos cov leeg kev loj hlob thiab txhawb nqa leanness.

Cov mis nyuj no tau muab los ntawm cov protein uas tau ntim nrog Branched Chain Amino Acids (BCAAs) thiab lwm yam bioactive compounds uas yog ib qho tseem ceeb rau kev loj hlob ntawm cov leeg, lub cev muaj pes tsawg leeg, rov qab, thiab txawm tias cov pob txha noj qab haus huv.

Lwm cov ntsiab lus tseem ceeb uas feem ntau tsis saib xyuas hauv cov ntshav yog lactoferrin, uas txhawb nqa cov pob txha noj qab haus huv, qib siab hlau zoo, thiab lub cev tsis muaj zog ( ⁴ ) ( ⁵ ).

Whey protein kuj txhawb nqa kev kho mob tom qab kev ua haujlwm thiab rov ua haujlwm thiab tuaj yeem txo qhov kev pheej hmoo ntawm cov leeg nqaij uas muaj hnub nyoog ( ⁶ ) ( ⁷ ).

Cov noob chia hauv daim ntawv qhia no yog qhov zoo tshaj plaws ntawm calcium thiab manganese, uas tseem ceeb rau cov pob txha noj qab haus huv ( ⁸ ) ( ⁹ ) ( ¹⁰ ).

Thiab tag nrho cov txiv maj phaub mis muaj ntau cov micronutrients tseem ceeb rau cov pob txha noj qab haus huv thiab cov leeg nqaij, suav nrog magnesium, potassium, thiab lwm yam electrolytes ( ¹¹ ) ( ¹² ) ( ¹³ ).

# 2: Pab tswj qhov hnyav

Whey protein pab tswj qhov hnyav thiab muab koj lub cev nrog ntau yam amino acids uas tuaj yeem txhim kho lub zog thiab nce koj lub zog ( ¹⁴ ) ( ¹⁵ ).

Avocados kuj tseem tuaj yeem pab txo qis rog vim lawv cov ntsiab lus siab ntawm cov rog thiab fiber ntau. Fiber los ntawm cov khoom noj ntuj yuav tsis tsuas yog pab koj noj qab haus huv, nws tseem yuav ua rau kom cov kab mob plab noj qab nyob zoo hauv koj txoj hnyuv, uas tuaj yeem pab koj poob phaus ( ¹⁶ ).

Almond butter kuj tseem muaj cov khoom noj muaj txiaj ntsig zoo ntawm cov rog thiab fibers, uas tuaj yeem txwv koj txoj kev qab los noj mov thiab txo qis kev ntshaw. Cov kev tshawb fawb pom tau hais tias kev noj almonds tsis tu ncua tuaj yeem txhawb kev noj qab haus huv cov roj cholesterol thiab pab koj tswj lub cev hnyav ( ¹⁷ ) ( ¹⁸ ).

Chia noob kuj muaj 11 grams ntawm fiber ntau noj ib 30-gram pab.

Kev noj cov noob chia pab koj nyob hydrated thiab xav tias tag nrho tom qab noj mov. Cov kev tshawb fawb pom tau tias chia noob muab kev noj qab haus huv thiab poob phaus ( ¹⁹ ) ( ²⁰ ).

#3: ntsuas ntshav qab zib

Whey protein tuaj yeem pab sib npaug ntawm cov ntshav qab zib thiab txhawb kev noj qab haus huv metabolism.

Mob hyperglycemia yog lub hauv paus ntawm insulin tsis kam thiab thaum kawg hom 2 mob ntshav qab zib.

Kev tswj hwm cov ntshav qab zib kom zoo thiab qib insulin, ntawm qhov tod tes, tuaj yeem txo qhov mob thiab kev pheej hmoo ntawm dementia, ntshav qab zib hom 2, thiab kab mob plawv ( ²¹ ) ( ²² ) ( ²³ ) ( ²⁴ ).

Almonds pab koj tswj cov ntshav qab zib kom tswj tau ( ²⁵ ). Lawv kuj muab cov txiaj ntsig tseem ceeb ntawm kev noj qab haus huv lub plawv ( ²⁶ ).

Zoo li almonds, avocados kuj muaj cov rog thiab fiber ntau. Cov khoom noj no pab ua kom cov ntshav qab zib nyob rau hauv ib txwm muaj, txhawb kev laus noj qab haus huv, thiab txhim kho lub plawv mob ( ²⁷ ) ( ²⁸ ).

Vim tias cov noob chia muaj cov protein ntau thiab cov khoom noj muaj fiber ntau, lawv yog lwm qhov kev xaiv zoo rau kev ntsuas ntshav qab zib.

Ntau qhov kev tshawb fawb hauv tib neeg thiab tsiaj txhu tau lees paub tias noj chia noob tuaj yeem txhim kho insulin rhiab heev thiab txo cov kev pheej hmoo rau kab mob plawv ( ²⁹ ) ( ³⁰ ) ( ³¹ ) ( ³² ) ( ³³ ).

Txiv maj phaub muab lub qab zib thiab qab saj nrog tsuas yog 8 grams ntawm carbs ib khob. Xws li cov txiv maj phaub mis nyuj hauv koj qhov kev tawm dag zog tom qab tsis tsuas yog txhim kho kev ntxhib los mos, tab sis kuj tseem txhim kho cov txiaj ntsig kev noj qab haus huv ntawm koj cov dej haus rov qab.

Txiv maj phaub yog qhov zoo tshaj plaws ntawm cov rog uas noj qab haus huv thiab tau pom tias tswj cov ntshav qab zib kom zoo thiab qib roj cholesterol ( ³⁴ ) ( ³⁵ ).

Keto tom qab workout co co

Txhua yam koj xav tau yog ib tug blender, ib co almond butter, ib avocado, chia noob, me ntsis txiv maj phaub mis, vanilla whey protein, thiab voila!

Yog tias koj muaj mis nyuj haus, koj tuaj yeem ntxiv ib tablespoon los yog ob lub qab zib hnyav rau kev noj qab haus huv muaj roj thiab creamy zoo nkauj. Tsis tas li ntawd, xav tias dawb ntxiv ib tablespoon ntawm MCT roj los yog MCT roj hmoov rau kev rog rog.

Lub ntsiab lus tseem ceeb tshaj plaws yog tias cov rog rog, qis-carb shakes tuaj yeem pab koj poob phaus, thiab kev noj cov protein tseem ceeb dua thaum koj nqa qhov hnyav lossis ua haujlwm tawm ntawm lub gym.

Siv qhov co no ua noj tshais qab zib amino acid ua ntej koj ua haujlwm, lossis txuag nws rau kev kho mob tom qab kev ua haujlwm los pab koj cov leeg pob txha rov tsim thiab kho.

Nrog ze li ntawm 9 grams ntawm cov protein ib pab thiab 15 grams ntawm cov protein ib ob servings, qhov no yog ib tug rog-hlwb co uas koj yuav xav ntxiv rau koj keto noj mov npaj.

Keto tom qab workout co co

Kev ua haujlwm tom qab keto co co ua nrog cov khoom noj muaj txiaj ntsig zoo, tsim los txhawb kev rog, txhim kho kev rov qab los, thiab ua kom cov nqaij ntshiv.

• Lub sijhawm tag nrho: 5 minutos.
• Kev Ua Tau: 2 siv.

Cov khoom xyaw

• 2 khob ntawm vanilla whey protein.
• 1 tablespoon ntawm almond butter.
• 1/2 khob avocado.
• 1 tablespoon ntawm chia noob.
• 1 khob txiv maj phaub mis nyuj tag nrho.
• 6 kub.

Lus Qhia

1. Ntxiv tag nrho cov khoom xyaw rau hauv lub siab ceev blender thiab sib tov kom txog thaum sib xyaw ua ke.

Khoom noj khoom haus

• Cov calories: 447.
• Rog: 42 grams
• Carbohydrates: 8.5g ua.
• Fiber ntau: 8,75 grams
• Cov protein ntau: 21 grams

Keywords: keto post workout shake.